WALNUT~SUPERNUT!

I've always believed nuts to be a healthy source of nutrition providing of course they form part of a balanced diet. Some people of course believe if something is good for you then more must be better, this however is not the case. All nuts are a rich source of protein however they do contain a high percentage of fat however the difference with walnuts as opposed to other nuts, walnuts are composed largely of polyunsaturated fatty acids, so this type of fat is healthier. Of all nuts the humble walnut is the most nutritious. There has been some interesting research that eating walnuts twice a week could slash the risk of type 2 diabetes by a quarter and are also thought to reduce inflammation and protect against cancer, heart disease and arthritis.

Nutritional value of Walnuts

Persian or English walnut, Juglans regia
Nutritional value per serving
Serving size	100 grams
Energy	2,738 kJ (654 kcal)
Carbohydrates	13.71
- Starch	0.06
- Sugars	2.61
- Lactose	0
- Dietary fiber	6.7
Fat	65.21
- saturated	6.126
- monounsaturated	8.933
- polyunsaturated	47.174
Protein	15.23
Water	4.07
Alcohol	0
Caffeine	0
Vitamin A equiv.	1 μg (0%)
Vitamin A	20 IU
- beta-carotene	12 μg (0%)
- lutein and zeaxanthin	9 μg
Thiamine (vit. B1)	0.341 mg (30%)
Riboflavin (vit. B2)	0.15 mg (13%)
Niacin (vit. B3)	1.125 mg (8%)
Pantothenic acid (B5)	0.570 mg (11%)
Vitamin B6	0.537 mg (41%)
Folate (vit. B9)	98 μg (25%)
Vitamin B12	0 μg (0%)
Vitamin C	1.3 mg (2%)
Vitamin D	0 μg (0%)
Vitamin D	0 IU (0%)
Vitamin E	0.7 mg (5%)
Vitamin K	2.7 μg (3%)
Calcium	98 mg (10%)
Iron	2.91 mg (22%)
Magnesium	158 mg (45%)
Manganese	3.414 mg (163%)
Phosphorus	346 mg (49%)
Potassium	441 mg (9%)
Sodium	2 mg (0%)
Zinc	3.09 mg (33%)
Percentages are relative to US recommendations for adults. Source: USDA Nutrient Database

Walnuts are a nutrient-dense food: 100 grams of walnuts contain 15.2 grams of protein, 65.2 grams of fat, and 6.7 grams of dietary fiber. The protein in walnuts provides many essential amino acids.

While English walnut is the predominant commercially distributed nut because of the ease of its processing, its nutrient density and profile is significantly different from black walnut. 

The table below compares some of the major nutrients between English and Black walnuts.

Comparison of nutrient profile of English and Black walnuts

Nutrient (per 100 gram)	English walnut seed	Black walnut seed
Carbohydrates (g)	13.7	9.9
Protein (g)	15.2	24.1
Unsaturated fatty acids (g)	56.1	50.1
Poly to mono unsaturated fatty acids ratio	47:9	35:15
Fiber (g)	6.7	6.8
Calcium (mg)	98	61
Iron (mg)	2.9	3.1
Zinc (mg)	3.1	3.4
Vitamin B-6 (mg)	0.54	0.58

Unlike most nuts that are high in monounsaturated fatty acids, walnuts are composed largely of polyunsaturated fatty acids (47.2 grams), particularly alpha-linolenic acid (18:3n - 3; 9.1 gram) and linoleic acid(18:2n - 6; 38.1 gram). The beneficial effects of this unique fatty acid profile have been a subject of many studies and discussions.

Benefits and claims

Raw walnuts contain glycerol triacylates of the n-3 fatty acid alpha-linolenic acid (ALA), which is not as effective in humans as long-chain n-3 fatty acids,and (mostly insoluble)antioxidants. Roasting reduces antioxidant quality.In 2010, a report published in the Journal of the American College of Nutrition said that walnuts and walnut oil improve reaction to stress. 

A study has suggested that consumption of walnuts increases fat oxidation and reduces carbohydrate oxidation without affecting total consumption, suggesting that walnut consumption may improve the use of body fat in overweight adults. Walnuts have been shown to decrease the associated with a high-fat meal. Aged rats fed diets containing 2% to 6% walnuts showed reversal of age-associated motor and cognitive function, but a 9% walnut diet impaired performance, 

A 2012 study showed that eating walnuts improved sperm quality in healthy young men. 

Scientists are not yet certain whether walnuts act as a cancer chemopreventive agent, an effect which may be a result of the fruit's high phenolic content, antioxidant activity, and potent in vitro antiproliferative activity. 

Compared to certain other nuts, such as almonds, peanuts and hazelnuts, walnuts (especially in their raw form) contain the highest total level of antioxidants, including both free antioxidants and antioxidants bound to fiber. 

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ARTICLE BELOW FROM THE DAILY MAIL

Eating walnuts twice a week could slash the risk of type 2 diabetes by a quarter 

• Women who eat a 28g bag of walnuts twice a week are 24 per cent less likely to develop the condition 
• The nuts  are also thought to reduce inflammation and protect against cancer, heart disease and arthritis

Eating walnuts just two or three times a week can reduce the risk of type 2 diabetes by almost a quarter, according to new research.

A study of nearly 140,000 women in the U.S. showed that regular helpings of a small portion of nuts can have a powerful protective effect against a disease that is threatening to become a global epidemic.

Women who consumed a 28 gram packet of walnuts at least twice a week were 24 per cent less likely to develop type 2 diabetes than those who rarely or never ate them.

Eating walnuts just two or three times a week can reduce the risk of type 2 diabetes by almost a quarter

The latest findings, published in the Journal of Nutrition, are not the first to highlight the anti-diabetic effects of walnuts, with earlier research showing similar benefits.

However, this is thought to be one of the largest studies to find regularly snacking on them can help prevent the condition.

Although the latest research was carried out on female nurses, it's likely that the same benefits apply to men.

 

According to the charity Diabetes UK, at the current rate of increase, the numbers affected by type 2 diabetes in the UK will rise from around 2.5 million currently to four million by 2025 and five million by 2030.

Left untreated, it can raise the risk of heart attacks, blindness and amputation. 

Being overweight, physically inactive and having a poor diet are major risk factors for the disease.

Scientists at the Harvard School of Public Health in Boston, U.S., tracked 137,893 nurses aged from 35 to 77 over a ten year period to see how many developed type 2 diabetes.

Eating walnuts once a week cut diabetes risk by 13 per cent - and 24 per cent if eaten twice a week

Their dietary habits were closely monitored, including details on how often they ate nuts, particularly walnuts.

After allowing for body fat and weight, the researchers found eating walnuts one to three times a month curbed the risk by four per cent, once a week by 13 per cent and at least twice a week by 24 per cent.

In a report on the findings the researchers said: 'These results suggest higher walnut consumption is associated with a significantly lower risk of type 2 diabetes in women.'

Walnuts are rich in healthy fatty acids which have been shown to reduce inflammation in the body and protect against heart disease, cancer and arthritis.

Last year, experts at the University of California Los Angeles also found young men in their twenties and thirties who ate walnuts every day increased their sperm count and boosted their fertility.

The research comes just after a Louisiana State University study which showed that eating nuts can reduce people’s risk of obesity.

The study found that those who consumed varieties such as almonds, cashews and pistachios demonstrated a lower body weight, body mass index (BMI) and waist circumference compared to non-consumers.

They were also at lower risk of developing heart disease, type 2 diabetes and metabolic syndrome